KB Windmill: 3 x 6 each. Rest 60s.
+
- Biphasic Hip Flexor Stretch x 30s each
- Active Straight Leg Raises x 10 each
- Adductor Rockback Stretch x 30s each
*Entire time 6s nasal inhale + 6s nasal exhales

• Warm-up
o Everyone will line up on one side of the gym. First warm-up will be a jog down and back
o Butt kicks
o Open the gate, close the gate
o Frankensteins
o 15 air squats

• Workout
o 2 rounds
o 20 Goblet squats (choose a kettle bell/plate of preferred weight)
o 20 Jumps over KB or DB
o 20 V-ups
o 20 Side lunges (weighted)

o 3 minute break

o 2 rounds
o 20 Goblet squats
o 20 Jumps over KB or DB
o 20 V-ups
o 20 Side lunges (weighted)

• Accessory Work: 3 sets Plank hold 45 sec hold and 15 sec rest
• PRT
• Uniform: Summer APFU
• Location: Benjo (Wofford)

For time
21-15-9 Wall ball 20/14
15-12-9 burpee box jump 60/50

Rest 1:1

For time
45 wall ball 20/14
36 burpee box jump 60/50

A) Handstand skills

B) Partner workout (shared repetitions)
15min AMRAP
10 wall walk
50 hang power snatch 30/20
100 double under / 150 single under

Sotilaspenkki käsipainoilla 5x12-20
Facepulls 5x12-20 (vuorotellen)

Penkki 3x3x80%

Kulmasoutu 5x6–12
-🍑 kiinni seinässä!!

Sivutaivutukset 3x20 / puoli

SitUps 3x20

3 rounds for quality
5 l- pull ups
5 wall climbs
5+5 pitol squats
5 bulgarian dips (parallel bars/ pull up bar)

For time:
4 rounds
15 cal row
15 med ball clean@9/6kg
15 pull up
Timecap: 17 mins

1A) Deadlift 4x5x80%
1B) high box jump 4x6, start from squat

In 20min,
Build to days heavy Snatch Complex of:
1 Power Snatch +
1 Hang Squat Snatch +
2 Snatch Balances +
2 OHS

5 Sets of Push Press
Set 1: 3 @75%
Set 2: 3 @80%
Set 3: 3 @85%
Set 4: 3 @87%
Set 5: 3 @87+%
- Rest 2-3min btw sets